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Exercise handout — move better, feel better.
Chin Tuck with Resistance Band
Perform chin tuck against band resistance for added challenge to deep neck flexors.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Towel, Yoga strap
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
Hold 5-10 seconds
Tempo
Step-by-Step Guide
Set up
- Loop resistance band around back of head
- Hold both ends in front of you
- Create gentle tension
Step 1 of 5
Pull band forward to create resistance
Step 2 of 5
Perform chin tuck (double chin) against resistance
Step 3 of 5
Hold for 5-10 seconds
Step 4 of 5
Relax tension
Step 5 of 5
Repeat for prescribed reps
Breathing
- Breathe normally during hold
- Exhale as you tuck
Form Cues
- Maintain tension
- Clean chin tuck motion
- Keep band level
- Breathe normally
Common Mistakes to Avoid
- Band too tight
- Losing chin tuck
- Neck bending instead of tucking
- Holding breath
Safety Information
Keep tension light to moderate. Stop if strain occurs.
Progressions
Stronger band. Longer holds.
Regressions
Less band tension. Shorter holds.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.